Exercise helps you maintain a healthy body, capable of performing all necessary daily activities. Not only does exercise keep your body healthy, it improves mood and energy levels, too. While certain types of exercise like aerobics are designed for the whole body, choosing the right type of strengthening and stretching exercises depends on the body part in focus.
Choose a Program
There are various types of activities to help keep you fit. The Arthritis Foundation recommends mixing up exercise activities among aerobic, strengthening and flexibility programs. Aerobic activity focuses on hearth health, increased metabolic function and weight loss, while strengthening and flexibility exercises are specific to large or small muscle groups. While there may be specific target areas you are focused on, it is wise to spend time working on all major muscle groups, including back and chest, abdomen, arms and legs. Choosing exercises to maximize strength and flexibility throughout your entire body prevents imbalances that can lead to injury.
Strengthen Target Muscles
When selecting strength exercises, create a program that focuses on all the major muscles groups. Bench and inclined presses work the chest muscles. Lunges and squats work leg strength, primarily the quadriceps and hamstrings. Bicep curls and tricep extensions work those specific muscles in your arms. Lateral pulls work the upper back and shoulders. Pull ups work the back, chest, shoulders and arms. Crunches and sit-ups build abdominal strength. When doing weight training, choose a weight that you can do without strain, and perform one to three sets with 10 to 12 repetitions in each. Increase weight over time and alternate workout days from one body region to the next.
Flexibility
Certain types of aerobics incorporate flexibility and stretching exercises. These are known as dynamic warm-ups and stretches, where the muscles are taken through a series of motions to loosen up. Yoga, Pilates and tai chi are examples of programs that can be done in an aerobic fashion and help flexibility in a low-impact manner. Static stretches are more traditional and include activities like touching your toes to stretch hamstrings and your lower back muscles. Neck flexion and extension loosens the cervical spine. Bringing your arm across your chest and holding it stretches your shoulder. Pulling your leg up behind you stretches the quadriceps. Bouncing when stretching risks injury; always breathe through the stretch and hold it for several seconds, never going past the point of pain.
Health Considerations
Talk to your doctor before you start any new health and exercise program. A program for a perfectly healthy person is different than someone who has degenerative conditions, illnesses or chronic injuries. Your doctor will help assess what you can do and what exercises will improve your condition if you have physical or medical limitations. Trying to do too much risks injury. Jogging is a high-impact aerobic activity that is too jarring for someone who has back problems or knee problems. Swimming, cycling and yoga are low-impact activities that can help increase heart health without the impact.
